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Vitamin B6, nke a makwaara dị ka pyridoxine, bụ otu n’ime vitamin asatọ nwere ike ịgbakọ mmiri. Achọrọ Vitamin B6 iji mee amino acid na ọ na-arụ ọrụ dị mkpa na nguzobe hemoglobin na neurotransmitters ma na-achịkwa ọkwa shuga dị n'ọbara.
Vitamin B6 dị oke mkpa iji nyere ahụ aka ịnọgide na-enwe usoro ụjọ ụjọ, ọ na-arụ ọrụ dị ka ihe na-egbu mgbu na-egbu mgbu, na-eme ka ọnọdụ nwee ume ma mepụtakwu nje iji chebe usoro ahụ ji alụso ọrịa ọgụ
Nri oriri vitamin B6 bara ụba ga-ebelata ọtụtụ nsogbu ahụike metụtara na enweghị vitamin B6 dịka mbufụt anụ, ịda mba, ọrịa strok na anaemia. O nwekwara ike iduga ụkọ vitamin B6, nke gụnyere mgbanwe n'ọnọdụ uche, mgbagwoju anya, mgbu ahụ ike, ike ọgwụgwụ, wdg.
Vitamin B6 dị oke mkpa maka ọrụ akwara na ụkọ nke vitamin a ga-ebute ọdịdọ, mpụga, ọrịa na-adịghị ala ala na nsogbu ọnọdụ uche dị ka ịda mba.
Iji chebe onwe gị pụọ na ụkọ vitamin B6, nke a bụ ndepụta nke vitamin B6 bara ụba.
1. Mmiri ara ehi
Ọrịa vitamin B6 nwere ike ibute nnukwu nsogbu ahụike, nke nwere ike imetụta usoro ụjọ gị. Otu iko nke mmiri ara ehi ma ọ bụ mmiri ara ewu na-enye pasent 5 nke uru vitamin B6 na-adị kwa ụbọchị. Mmiri ara ehi nwekwara vitamin B12 na calcium dị oke mma maka ahụike gị.
2. Anụ
Anụ anụ ọkụkọ dị ka toki na ọkụkọ na-enye ezigbo vitamin B6. Anụ ehi nwekwara ịta ahụhụ dị elu nke vitamin B6 a, na mgbakwunye na nri ndị ọzọ dị iche iche. Nwee anụ otu ugboro ma ọ bụ ugboro abụọ n’izu iji belata ụkọ vitamin B6.
3. Salmọn
Salmon bụ otu n’ime azụ nwere vitamin B6, nke dị mkpa maka ịchekwa ezigbo ahụike. Akụkụ ahụ adrenal na - ewepụta homonụ dị mkpa, gụnyere cortisol, adrenalin, na aldosterone. Homonụ ndị a na-enyere aka ịhazi ọbara mgbali na ọrụ iji chịkwaa ọbara mgbali elu.
4. Akwa
Akwa abụọ na-enye pasent 10 nke uru vitamin B6 a na-atụ aro kwa ụbọchị. Nsen nwere vasatail ma na-ejukwa ọtụtụ nri na protein. Nwere ike inwe akwa maka nri ụtụtụ, nri ehihie ma ọ bụ nri abalị ma sie ya n'ụzọ ọ bụla ịchọrọ.
5. Ọkụkọ Ọkụkọ
Ọkụkọ ọkụkọ bụ nri na-edozi ahụ na nnukwu protein, folate, vitamin A, vitamin B6 na vitamin B12. Vitamin B6 na - enyere ahụ gị aka imebi protein ma jiri ya rụọ ọrụ nke ọma. Ọkụkọ ọkụkọ dị ụtọ ma na-atọ ụtọ ma ọ dị mfe isi nri.
6. Carọt
Karọt nke na-adị ọkara na-enye vitamin B6, eriri na nnukwu vitamin A. Vitamin B6 na-enyere aka ịkpụ akwa mkpuchi gburugburu sel akwara gị. Mee ka nri vitamin B6 gị dịkwuo elu site na iri karọt na raw, sie ma ọ bụ n'ụdị mmanya.
7. Akwụkwọ nri
Akwụkwọ nri nwere vitamin B6 nke na - enyere aka igbochi nje na - egbochi ọrịa na ọrịa. Akwụkwọ nri a na-acha akwụkwọ ndụ akwụkwọ ndụ dịkwa elu na vitamin ndị ọzọ dị ka vitamin A na C. Akwụkwọ nri nwekwara iron nke achọrọ maka nhazi mkpụrụ ndụ ọbara ọhụrụ.
8. Pottọ Nduku
Nduku bụ ezigbo nri na-edozi ahụ. Nri nduku na-enye ọkara na-enye pasent 15 nke uru vitamin B6 a na-atụ aro kwa ụbọchị. O nwekwara ọtụtụ eriri, vitamin A na magnesium. Vitamin B6 na - enyere ahụ aka ịhazi glycogen, bụ nke echekwara dị ka ike n’ime ahụ.
12 Healthy Eziokwu Banyere Sweet Nduku I Kwesịrị Knowmara
9. Agwa Uwa
Peas na-acha akwụkwọ ndụ jupụtara na vitamin A na C ma jupụta na eriri. Ha juputara na vitamin B6. Itinye peas na nri gị nwere ike belata ihe ọghọm nke vitamin B6. You nwere ike ma sie ha sie ma ọ bụ sie ya n'ụdị.
ntutu isi dị iche iche maka nwa agbọghọ
10. Agwa na mkpo
Ijikọta agwa na mkpo na nri gị bụ ezigbo ụzọ iji debe ogo vitamin B6 gị n’ahụ. Gụnye agwa akụrụ, chickpeas, agwa soya na lentil na nri gị iji nweta vitamin B6 kwa ụbọchị.
11. Unere
Unere nwere vitamin B6, nke na - enyere aka n’imepụta serotonin, kemịkalụ nke na - enyere aka n’ọrụ akwara ozi na nnyefe ihe ọgbama n’ime ụbụrụ gị. 100 grams nke banana na-enye 0.30 mg nke vitamin B6.
12. Mkpụrụ Mkpụrụ
Mkpụrụ dị ka mkpụrụ osisi sesame na sunflower mkpụrụ nwere nnukwu vitamin B6. Otu iko sunflower mkpụrụ osisi nwere 1.1 mg nke vitamin B6 na-agbakwunye ha na gị salads ga-amụba oriri nke vitamin B6. Cashews, pistachios na obere ego bukwara ezigbo vitamin B6.
13. Ube oyibo
Ube oyibo jupụtara na nri na ọ bụ mkpụrụ osisi na-atọ ụtọ iri nri. Avocados nwere vitamin B6 na vitamin C nke mere ka ọ bụrụ otu n’ime nri na-edozi ahụ. O nwekwara eriri na abụba dị mma ma ị nwere ike itinye ha na salads ma ọ bụ ị nwere ike ịme guacamole n'ime ha.
Kekọrịta edemede a!
Ọ bụrụ na ọ masịrị gị ịgụ edemede a, kọọrọ ya ndị nke gị nso.
Top Vitamin B5 Nri bara ọgaranya iji tinye na nri gị
